Nutritional Benefits of Potato and Health Benefits

Potato has very good nutritional and health benefits. It is an important part of our diet. It is grown across the world. In fact potato is the fourth largest crop in the world. Potato contains abundance of dietary fiber.

Potato Benefits for Nutrition and Health   

Vitamin C

Potato is rich in vitamin C.  The high iron content of potato helps the body to absorb vitamin C better. Vitamin C is an antioxidant which has anti-aging properties. It is also rich in iron and copper. Iron helps to maintain hemoglobin levels in the blood. Lack of iron would result in anemia and lack of energy. Both copper and iron are essential for red blood cells. 

Potatoes

Potatoes and Weight Gain

Potatoes may lead to weight gain. According to research results published in New England journal of medicine, potatoes are calorie dense. Mashed, boiled and baked potatoes may lead to weight gain. French fries and potato chips can lead to even greater weight gain. Potatoes do not contain fat. 

Blood Pressure

Potatoes are rich in potassium. They help to neutralize the effects of sodium in the body. They also contain magnesium. Magnesium promotes blood flow. These two minerals can help to keep the blood pressure under control

Potatoes for Skin

Potatoes have properties that can bleach the skin and lighten your complexion. They can also reduce the pigmentation and other blemishes of the skin. Potato slices can be rubbed to the skin. Potato juice can be applied to the skin and washed off next morning.  Raw potato contains minerals like potassium, phosphorous and sulphur. It is highly effective for skin care as it is an antioxidant and contains vitamins.  Its antibacterial properties can help to get rid of pimples, acne and blackheads. It can also get rid of warts. It is also an effective remedy for dark circles under the eyes.  Rubbing a potato slice on the skin can help to get rid of excess oil. 

Digestion

Potatoes are easy to digest as they are rich in carbohydrates. So they can be included in diet for people suffering from diarrhea. 

Inflammation

Potatoes are a very good remedy for inflammation of the intestines and digestive system as they are easily digestible. They are also good for mouth ulcers.

These are some of the important nutritional and health benefits of potatoes. 

Foods to Improve Blood Circulation

Several foods can help to increase blood flow in the body. Citrus fruits, cayenne pepper, salmon and garlic help to get over the blood circulation problems. They also reduce blood pressure and avoid the formation of plaque in the arteries.

Regular exercise and proper diet can keep our blood circulation going. Blood circulation problems could be due to a variety of reasons. Poor blood circulation can lead to cardiovascular problems, fatigue, shortness of breath, dizziness, swollen ankles and a host of other diseases. Certain natural foods help to increase blood flow.

Garlic

Source: Wikimedia Commons: Rudiger Volk

Onions and  Garlic for Blood Circulation Both these herbs are from the same family of bulbs. They are excellent blood thinners. They help to prevent the accumulation of blood in the veins. They are a very good remedy for varicose veins. They help to prevent the formation of plaque on the walls of arteries and improve blood flow.

Citrus Fruits

Citrus fruits contain powerful antioxidants like vitamin C and flavonoids. They help to improve blood circulation. Fruits that are rich in these antioxidants are lemon, orange, sweet lime, tangerine and grape fruit. They also help to lower blood pressure.

Salmon

Foods that are rich in omega 3 fatty acids help to improve blood flow. Salmon, mackerel and several other fishes have abundance of omega 3 fatty acids.

Cayenne Pepper blood circulation

Cayenne pepper is pungent and hot. But it is delicious for some people. It helps to strengthen the blood vessels and boost blood flow. Cayenne pepper can be taken as a salad. It can also be mixed with other food preparations. It normalizes the blood pressure and lowers cholesterol levels.

Leafy Greens

Leafy green vegetables not only increase the blood count but also improve blood circulation. Lettuce, spinach, collards are highly nutritious as they contain vitamin B, calcium, iron and potassium. They have no cholesterol content and prevent the buildup of plaque in the arteries.

Legumes

Legumes like beans and lentils increase blood flow. They are rich in vitamin B, proteins, potassium and iron. They also contain calcium. They are good for the cardiovascular system. Other legumes which provide similar benefits are kidney peas, black peas and chick peas.

Dark Chocolate

Natural cocoa contains flavanoids which help to improve blood circulation. They also prevent the formation of blood clots and plaque in the arteries. But you have to make sure that you eat organic chocolates with less sugar.

These are the natural foods to improve blood circulation.

Foods Good for Healthy Skin and Hair

There are several foods good for  healthy skin and hair. Green tea, avocado, salmon, strawberry, raspberry and blueberry provide excellent nutrition for the skin. Salmon promotes hair growth

Healthy skin needs good nourishment. This will mean including foods that provide good nourishment to the skin in your diet. Processed foods are not good for the skin as they make the skin discolored, dull and oily. No matter what skincare creams and cosmetics you buy, it is not possible to keep the skin healthy and nourished unless you include right foods in your diet.

Source: Wikimedia Commons

 Benefits of Green Tea for Skin and Hair

Foods that have high antioxidant content are recommended for the skin. Green tea has very high content of anti-oxidants. It contains polyphenols which help to reduce the signs of aging like wrinkles and skin sag. Antioxidants help to fight the damage caused by free radicals. Most of the skin damage is caused by UV radiation of the sunlight. Antioxidants in green tea help to contain the damage and rejuvenate the skin cells.

Green tea rinse is highly beneficial for hair growth. It is a very good remedy for dandruff and psoriasis. It stops hair loss and stimulates its growth. It is also an excellent hair conditioner and is recommended for soft lustrous. 

Benefits of Avocado for Skin

Avocado contains vitamin E and monounsaturated fats which are essential for the health of the skin. Avocado also contains vitamin C which helps to prevent skin inflammation due to the exposure to sunlight. Fats contained by avocado are beneficial to skin as they help to absorb the nutrients.

Berries for Skin

Different varieties of berries like blueberry, blackberry, strawberry and raspberry contain flavonoids which are powerful antioxidants and are good for the skin.

Blueberries taste good. They also help the blood circulation and make the skin glow. They contain compounds called anthocyanins which are antioxidants. They help to keep the skin firm and prevent sagging.

Strawberries have very high water content. They keep the skin hydrated. The moisture helps to reduce the skin wrinkles.

Blackberries contain vitamin C along with the antioxidants which are essential for healthy skin.

Benefits of Salmon for Skin and Hair

Salmon contains omega 3 fatty acids which are necessary for healthy skin. Omega 3 fatty acids keep the cell membranes healthy by allowing the nutrients of enter. They also reduce the production of anti-inflammatory agents by the body that damages the skin.

Omega -3 fatty acids in salmon are essential for the health of the scalp. Salmon is also rich in vitamin B-12 and iron. Iron reduces hair loss and essential for the health of the scalp. 

Benefits of Water for Skin and Hair

Water is extremely important for the health of the skin as it helps to keep the skin hydrated. It is essential to drink at least two liters of water every day. Water helps to stimulate the circulation of blood and other fluids inside the body. It helps to control and restore skin’s normal balance. 

Drinking sufficient quantities of water keeps the hair hydrated and promotes its growth.

These are some of the foods that are good for the health of the skin and hair

Do You Burn Calories When You Sleep?

There are several foods that burn calories even when you sleep. They burn more calories than they contain. Including these foods in your diet will help you to burn calories faster. These foods are called negative calorie foods. To get better results include exercise in your daily routine.

Most of these negative calorie foods consist of fruits and vegetables. They do not burn calories in the exact sense of the term. They speed up metabolism or break the components of fat.  These foods are rich in fiber and contain more water. It is better to eat most of these foods without cooking in the raw state.  These foods burn calories when you sleep.

Burn Calories with Green Tea

Green tea is a very effective metabolism booster. Green tea contains catechin polyphenols which are said to aid the fat burning qualities of the herb. It is said that the strongest of these catechins called EGCG reduces the calories that are absorbed from the diet and helps to burn fats faster. It also prevents the storage of fats.  It has thermogenic properties which help to burn off the calories.

Vitamin C

Citrus fruits contain vitamin C.  They help to dilute the fats and push them out of the body. They also speed up metabolism. Some of the citrus fruits that aid weight loss are lemon, orange, sweet lime, grape fruit and tangerines.

Legumes

Legumes have large amounts of protein and very high fiber content. Examples of legumes are soya beans, brussels sprouts, French beans, kidney beans and lentils. Some of them can be included for breakfast. Bean soup or salad for dinner will help to burn calories when you sleep.

Diary Foods

Milk, yogurt and other dairy foods contain calcium which breaks down fat cells and aid weight loss. Milk has an abundance of complex carbohydrates which helps to keep the insulin levels low. Low insulin levels help to boost the metabolism rate. Human body requires about 1200 to 1300mg of calcium daily. Drinking skimmed milk will help to burn fat without the addition of any unnecessary calories.

Whole Grains

Whole grains have carbohydrates in abundance. They are also rich in fiber. They increase the rate of metabolism and help to burn more calories and fat. Eating oatmeal for breakfast in the morning will boost your energy levels and also help to burn more calories. Some of the whole grains that would help to burn off fat are brown rice, wheat bran, whole wheat, barley and wheat germ.

You should include in your diet some of these foods that help to burn calories when you sleep. 

How to Treat Sinus Infection at Home - Remedies

How to Treat Sinus infection at Home 

Several home remedies are available for sinus infection. Sinus infection is very common and can occur with the changes in the weather. It is also known as sinusitis. The symptoms of the disease resemble that of a cold. It causes the blockage of the nasal passages and inflammation of the sinuses. Sinus infection may occur following a common cold or flu. When you have the infection, sinuses swell up and proper drainage of the mucus is prevented. They can cause runny nose, fever, bad breath, headaches, dizziness and ear aches. It is necessary to reduce the congestion by draining the sinus. Acute cases may even require hospitalization. Generally it is treated with antibiotics. Home remedies for sinus infection can reduce the suffering.

Steam for Sinus Infection

Take some water in a vaporizer add Vicks or eucalyptus oil and inhale steam for ten minutes three times a day. This will help to ease the congestion and make breathing easier. Hot water shower may also help. You can also inhale steam from a bowl of steaming hot water.

Apple Cider Vinegar for Sinus Infection

Add two tsp of apple cider vinegar to water and keep sipping the liquid at short intervals.

Herbal Tea

Make herbal tea using ginger, lemon and honey. It soothes the throat, eases the congestion and keeps you hydrated

Grape Seed Extract for Sinus Infection

Grape seed extract is an anti oxidant. It is a very good home remedy for sinus infection. It helps to reduce the inflammation in the nasal and sinus passages.  The recommended dosage of grape seed extract is 50 to 100 mg, 2-3 times a day. It is available both in the capsule and liquid form.

Garlic for Sinus Infection

Garlic is a very good remedy for sinus infection. You can take two to three cloves of garlic twice a day. Crush garlic and add it to a bowl of steaming water and inhale the vapor. This will help to clear the nasal congestion

Eucalyptus Lozenges

Take eucalyptus lozenges. It helps to sooth the throat.

Soups

Hot liquid based foods are a very good remedy for sinus infection. Hot chicken soup helps the mucus to thin and drain out.

Vitamin C for Sinus Infection

Vitamin C is useful in reducing the effects of sinus infection. Eat fruits that contain vitamin C or take vitamin C tablets every day.

Oil of Oregano

Oil of oregano is a very good remedy for sinus infection. It has anti-inflammatory properties and helps to reduce the irritation due to inflammation of the mucus lining. Add 2-3 drops of oil of oregano to coffee tea or orange juice. Drink it 3-4 times a day.

Drink plenty of fluids and keep yourself hydrated. Avoid smoking and alcohol. These are some of the methods to treat sinus infection at home. 

How to Increase White Blood Cells with Food and Exercise

White blood cells (WBC) provide immunity to the body to ward off diseases. There are five different types of white blood cells. They are lymphocytes, monocytes, basophils, isonophils and neutrophils. Generally the WBC counts in the body ranges from 4000-10000 cells/mcl. If the count falls below this level the immunity of the body against diseases comes down. There are foods and medications which can help to increase the white blood cell count.   

Carrots: Wikimedia Commons; Kander

Ways to Increase White Blood Cell Count

• Healthy diet is the best way to increase the white blood cells. The diet should consist of vegetables, beans and whole grains. Fish and lean meat are also of great help.

• Vitamins C helps to boost the WBC count. Foods containing vitamin C like oranges, guavas, carrots and berries should be included in the diet

• When the body is attacked by the free radicals, white blood cells die. Antioxidants provide protection against free radicals. Certain fruits, nuts, olive oil and vegetables contain vitamin E which is a very good antioxidant.

• Regular exercise helps to increase WBC count. It is necessary to exercise for at least 30 minutes a day. Exercise may not increase the WBC count. But it helps to spread it more evenly.

• Green tea contains polyphenols that help to increase the WBC count. It helps to create antibodies that fight invading micro-organisms such as viruses and malignant cells.

• Yogurt can help to boost WBC count. Yogurt contains active cultures or friendly bacteria. This strengthens the immune system.

•  Zinc stimulates the production of WBC. It is necessary to get at least 15-25 mg of zinc a day. Certain cereals contain this mineral. Lentils, nuts, peanuts, legumes, beef and turkey are also rich in zinc.

• Protein found in eggs and dairy products help to increase the WBC count.

• Foods rich in omega-3 fatty acids help to boost the immune system by increasing WBC. Flax seed, salmon, mackerel, cereals and walnut are rich in omega-3 fatty acids. Make some of these foods a part of your diet.

• If you are not getting enough nutrition from your diet, take foods rich in folic acid. Some of the foods rich in folic acid are wholegrain bread, potato, cabbage, beetroot and banana.

• Eating 2-3 cloves of raw garlic every day for a month helps to boost WBC count.  Though it is generally safe but should not be taken on an empty stomach. People who are on a blood thinner should consult their doctor before starting on garlic.

• Drink at least two liters of water a day.

• Minimize the consumption of sugar and other sweets

• Avoid polyunsaturated fats contained in vegetable oils.

All these measures will help to boost the white blood cell count in the body.